Warm Up: Skip Rope Dynamic Stretches Complete as many rounds in 30 minutes as you can of: Run 400 meters 10 L-Pull-ups 15 Back Extension with 25/15 pound plate 20 Sit-ups with 25/15 pound plate If you cannot do L Pull Ups, Sub 1 KTE and 1 Pull Up (Strict, Kipping or Jumping) for 1 … Continue reading CrossFit –